Nuts Cashew Nuts (Raw)vsNuts Pecans
Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g. Nuts Pecans has 691 calories and 9.2g protein per 100g Nuts Cashew Nuts (Raw) has more protein, Nuts Cashew Nuts (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Cashew Nuts (Raw) vs Nuts Pecans
Go with Nuts Cashew Nuts (Raw) at just 553 kcal per 100g — 20% fewer calories.
Nuts Cashew Nuts (Raw) packs 18.2g of protein per 100g (13% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Cashew Nuts (Raw) with 30.2g of carbs per 100g provides fast-acting energy — great before a workout.
Nuts Pecans is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Nuts Cashew Nuts (Raw) provides 660mg of potassium per 100g — important for muscle function and hydration.
Nuts Pecans provides 70mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Nuts Cashew Nuts (Raw)
High in saturated fat with 7.78g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 553 kcal per 100g, so portion size matters.
Nuts Pecans
High in saturated fat with 6.18g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 691 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Cashew Nuts | Nuts Pecans | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 553kcal28% | 691kcal35% | <0.1kcal |
| Protein | 18g36% | 9.2g18% | +9.0g |
| Total Fat | 44g56% | 72g92% | <0.1g |
| Saturated Fat | 7.8g39% | 6.2g31% | +1.6g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 30g11% | 14g5% | +16g |
| Dietary Fiber | 3.3g12% | 9.6g34% | <0.1g |
| Sugars | 5.9g | 4.0g | +1.9g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 0.50mg1% | 1.1mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.90mg6% | 1.4mg9% | <0.1mg |
| Vitamin K | 34mcg28% | 3.5mcg3% | +31mcg |
| Vitamin B6 | 0.42mg25% | 0.21mg12% | +0.21mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 22mcg6% | +3.0mcg |
| Thiamin (B1) | 0.42mg35% | 0.66mg55% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | 0.13mg10% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 1.2mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 0mg0% | +12mg |
| Calcium | 37mg3% | 70mg5% | <0.1mg |
| Iron | 6.7mg37% | 2.5mg14% | +4.2mg |
| Potassium | 660mg14% | 410mg9% | +250mg |
| Phosphorus | 593mg47% | 277mg22% | +316mg |
| Magnesium | 292mg70% | 121mg29% | +171mg |
| Zinc | 5.8mg53% | 4.5mg41% | +1.3mg |
| Copper | 2.2mg244% | 1.2mg133% | +1.0mg |
| Manganese | 1.7mg72% | 4.5mg196% | <0.1mg |
| Selenium | 20mcg36% | 3.8mcg7% | +16mcg |
🔬Nutritional Analysis
Calories: Nuts Cashew Nuts (Raw) is moderately lower in calories than Nuts Pecans, containing 553 kcal compared to 691 kcal per 100g (25% fewer calories).
Protein: Nuts Cashew Nuts (Raw) provides more protein with 18.2g versus 9.17g per 100g. In terms of protein-to-calorie efficiency, Nuts Cashew Nuts (Raw) offers better value for building and maintaining muscle.
Fat: Nuts Cashew Nuts (Raw) is the leaner option with 43.8g of total fat per 100g compared to 72g. Nuts Pecans has less saturated fat (6.18g vs 7.78g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Pecans: 3mcg vs 0mcg), Vitamin K (Nuts Cashew Nuts (Raw): 34.1mcg vs 3.5mcg), Vitamin C (Nuts Pecans: 1.1mg vs 0.5mg).
Key Minerals: Notable mineral differences include Sodium (Nuts Cashew Nuts (Raw): 12mg vs 0mg), Selenium (Nuts Cashew Nuts (Raw): 19.9mcg vs 3.8mcg), Manganese (Nuts Pecans: 4.5mg vs 1.66mg).
Diet Suitability: Both fit a low-sodium diet. Nuts Pecans fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Cashew Nuts (Raw) or Nuts Pecans?
- Nuts Cashew Nuts (Raw) has more protein with 18.2g per 100g compared to 9.17g for Nuts Pecans.
- Which is lower in calories, Nuts Cashew Nuts (Raw) or Nuts Pecans?
- Nuts Cashew Nuts (Raw) is lower in calories with 553 kcal per 100g versus 691 kcal.
- Is Nuts Cashew Nuts (Raw) or Nuts Pecans healthier?
- It depends on your goals. Nuts Cashew Nuts (Raw) has 553 calories and 18.2g protein per 100g, while Nuts Pecans has 691 calories and 9.17g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Cashew Nuts (Raw) or Nuts Pecans?
- Nuts Cashew Nuts (Raw) is leaner with 43.8g of fat per 100g compared to 72g.
- Which has more fiber, Nuts Cashew Nuts (Raw) or Nuts Pecans?
- Nuts Pecans has more fiber with 9.6g per 100g compared to 3.3g.